Training Log Archive: GillianIn the 31 days ending Aug 31, 2017:
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Wednesday Aug 30, 2017 #
running 21:00 [3] 4.2 km (5:00 / km) +50m 4:43 / km
tempo from far end of top road back towards to Dollar as far as the start of the descent towards Dollar (7 minute hill), turn round and back to the end of the top road.
running 39:00 [3]
wu, wd
Tuesday Aug 29, 2017 #
running 1:20:00 [3]
Glen Quey with Storm
out for 94 mins, but even more stops than usual to get his whistle-training started.
out for 94 mins, but even more stops than usual to get his whistle-training started.
Monday Aug 28, 2017 #
running 37:00 [5]
pyramid on railway. 1 min recovery after 1, 2, 3 and 2 min after 4 + 5
legs feeling better than expected
1 min 4'11 m/k
2 min 4'15 m/k
3 min 4'19 m/k including u-turn
4 min 4'17 m/k slightly uphill
5 min 4'32 m/k slightly more uphill
4 min 4'29 m/k definitely uphill
3 min 4'29 m/k including u-turn
2 min 4'14 m/k slightly downhill
1 min 4'09 m/k slightly uphill
legs feeling better than expected
1 min 4'11 m/k
2 min 4'15 m/k
3 min 4'19 m/k including u-turn
4 min 4'17 m/k slightly uphill
5 min 4'32 m/k slightly more uphill
4 min 4'29 m/k definitely uphill
3 min 4'29 m/k including u-turn
2 min 4'14 m/k slightly downhill
1 min 4'09 m/k slightly uphill
running 43:00 [3]
wu, wd
Sunday Aug 27, 2017 #
Cross-trainer 10:00 [3]
running 1:02:29 [3] 11.2 km (5:35 / km) +150m 5:14 / km
top road to Muckhart, track to Coronation Hall, turn right, then turn left along path to the Community woodland, come back same way
tired legs, but seemed to get better during the run
wearing compression socks for the first time - seemed fine. need to get a second pair so I can wear them for recovery as well.
tired legs, but seemed to get better during the run
wearing compression socks for the first time - seemed fine. need to get a second pair so I can wear them for recovery as well.
Cross-trainer 10:00 [3]
cycling 32:00 [3]
Saturday Aug 26, 2017 #
running 1:00:00 [5]
5* 10 min intervals, 2 min jog. not going so hard that I was unable to keep jogging on the 2 mins bit. legs feeling sluggish - think I need to stretch quads a lot more. started run at Stirling uni, ran back to Dollar.
1. 2.08 k, (23m), 4'48 m/k slow to get legs moving
2. 2.14 k, (23m), 4'39 m/k feeling good (4'26 GAP)
3. 2.08 k, (12m), 4'48 m/k slower on steep downhill heading E past Alva
4. 2.05 k, (19m), 4'52 m/k twists, turns and road-crossings through Tilli
5. 2.09 k, (6m), 4'47 m/k knackered!
1. 2.08 k, (23m), 4'48 m/k slow to get legs moving
2. 2.14 k, (23m), 4'39 m/k feeling good (4'26 GAP)
3. 2.08 k, (12m), 4'48 m/k slower on steep downhill heading E past Alva
4. 2.05 k, (19m), 4'52 m/k twists, turns and road-crossings through Tilli
5. 2.09 k, (6m), 4'47 m/k knackered!
running 1:01:00 [3]
warm up at OK speed, then very slow warm down
Thursday Aug 24, 2017 #
cycling 15:00 [3]
running 11:00 [3]
some easy training instead of Rainbows
Wednesday Aug 23, 2017 #
running 30:00 [3]
Mill Green with Storm before breakfast
circuits etc 15:00 [3]
Cross-trainer 25:00 [3]
cycling 15:00 [3]
Tuesday Aug 22, 2017 #
cycling 21:00 [3]
running 10:00 [3]
bits and pieces at the Mill Green with Storm before breakfast
hamstrings really tight from Sunday still
hamstrings really tight from Sunday still
running 43:00 [3]
got an unexpected window of opportunity when R and E were invited to a friend's house for tea.
hamstrings not as tight as this morning!
hamstrings not as tight as this morning!
Monday Aug 21, 2017 #
cycling 1:01:00 [3]
circuits etc 12:00 [3]
Sunday Aug 20, 2017 #
running 2:33:00 [3] 28.1 km (5:27 / km) +250m 5:13 / km
from Clackmannan end of cycle path to Devilla with Storm. usual stops for cyclists, horses, come here, but higher percentage of good running than before -didn't have to stop much in Devilla at all.
legs a bit tired from yesterday, and probably not fully recovered from last 2 hard weeks.
really knackered by the end - only took one gel
calf much better this morning. tried heat on it yesterday which definitely helped. hamstrings tightening up instead!
legs a bit tired from yesterday, and probably not fully recovered from last 2 hard weeks.
really knackered by the end - only took one gel
calf much better this morning. tried heat on it yesterday which definitely helped. hamstrings tightening up instead!
Saturday Aug 19, 2017 #
Cross-trainer 23:00 [4]
Cross-trainer 4:00 [3]
cycling 21:00 [3]
running 44:45 [4] 9.1 km (4:55 / km) +40m 4:49 / km
from ballet with Andy. Really lovely run and chat, but...
left calf has been really tight all week. It was fine all through last 2 weeks of hard training, but then started being tight this rest week! Had light cramp in the night twice, second time a bit worse (Wednesday night) and still decidedly not right today. Just about OK running, but calf felt as though it could have gone twat at any point. ended up running as I did in marathon although not as pronounced - shorter stride, using other muscles slightly more to compensate.
left calf has been really tight all week. It was fine all through last 2 weeks of hard training, but then started being tight this rest week! Had light cramp in the night twice, second time a bit worse (Wednesday night) and still decidedly not right today. Just about OK running, but calf felt as though it could have gone twat at any point. ended up running as I did in marathon although not as pronounced - shorter stride, using other muscles slightly more to compensate.
Friday Aug 18, 2017 #
Note
and still no opportunity for any exercise. DofE meeting after school, then helping Dave and Rachel pack for their expedition, then spending quality time with Emma watching David Attenborough and attempting to look after Storm.
Thursday Aug 17, 2017 #
circuits etc 13:00 [3]
Wednesday Aug 16, 2017 #
running 22:00 [3]
had been intending to fit in much more than this somehow, but ended up being busy with the girls all day. Never mind.
Tuesday Aug 15, 2017 #
Note
D of E training day Pentlands, but not very far and lots of stops.
Monday Aug 14, 2017 #
Note
rest day - In-service day then working until 9:45 pm
Sunday Aug 13, 2017 #
running 15:00 [3]
wu then jogging round with Emma at the junior park run
Cross-trainer 21:00 [3]
cycling 41:00 [3]
Saturday Aug 12, 2017 #
running 2:32:00 [3] 24.3 km (6:15 / km) +190m 6:01 / km
with Storm on the old railway and Sheardale woods.
lots of the usual stops
running with Storm was quite good today because it disguised just how slowly my legs were moving
lots of the usual stops
running with Storm was quite good today because it disguised just how slowly my legs were moving
Friday Aug 11, 2017 #
running 22:00 [3]
slow jog
followed by an hour's slowish Storm walk
legs hurting
followed by an hour's slowish Storm walk
legs hurting
Thursday Aug 10, 2017 #
running 30:00 [5]
10 * 2 min hard, 1 min jog round streets near Stirling High
legs very tired!
legs very tired!
running 20:00 [3]
wu jogging round an old Night-O course
running 20:00 [3]
wd on my own
running 25:00 [3]
wd with Storm, lots of stops for sniffs, wees and to talk to people. away from the car for 40 mins; very slow pace
Wednesday Aug 9, 2017 #
running 34:00 [3]
track at Sauchie woods past fishfarm with Storm
running 41:00 [3]
Sauchie woods and track on my own
running 16:00 [3]
with Storm
all very easy pace
all very easy pace
Tuesday Aug 8, 2017 #
running 40:37 [5]
3 * 2k reps; 1 * 1k rep. King's Park to Cambusbarron and back
8'49 (4'25 m/k) - quite a lot of downhill
8'59 (4'29 m/k) - mainly flat but some traffic on a single track road that I thought would be quiet
8'56 (4'27 m/k) - mainly flat
4'46 - a lot of uphill (14 m climb - puts GAP to 4'30)
8'49 (4'25 m/k) - quite a lot of downhill
8'59 (4'29 m/k) - mainly flat but some traffic on a single track road that I thought would be quiet
8'56 (4'27 m/k) - mainly flat
4'46 - a lot of uphill (14 m climb - puts GAP to 4'30)
running 26:00 [3]
wu + wd with Storm at King's Park
running 20:00 [3]
wd on my own
swimming 10:00 [3]
Alloa. spent an hour in the water but felt very little inclination to do any serious swimming.
Monday Aug 7, 2017 #
running 48:00 [3]
with Storm round Polmaise
running 50:00 [3]
on my own round polmaise. All nice and easy.
Girls on 2 hours dance classes every day this week at Stirling High.
Girls on 2 hours dance classes every day this week at Stirling High.
running 30:00 [3]
with Storm from riding centre down to River Devon and back. Out for
longer, but had a few pauses for Storm to go swimming.
legs surviving - just tired, except right hamstring which is tight.
lots of time logged today, but all really easy and gentle, most of it with an O map which always slows me down.
longer, but had a few pauses for Storm to go swimming.
legs surviving - just tired, except right hamstring which is tight.
lots of time logged today, but all really easy and gentle, most of it with an O map which always slows me down.
Sunday Aug 6, 2017 #
running 26:00 [3]
very very very slow
legs didn't want to move
better on flats than hills
legs didn't want to move
better on flats than hills
Cross-trainer 10:00 [3]
cycling 52:00 [3]
Saturday Aug 5, 2017 #
running 2:36:22 [3] 30.29 km (5:10 / km) +140m 5:03 / km
strathdevon to Blairlogie and back.
having to work hard to keep running on the way back
having to work hard to keep running on the way back
Friday Aug 4, 2017 #
running 46:44 [5] 10.0 km (4:40 / km) +18m 4:38 / km
railway line. started off aiming for 4'50s, sped up in 2nd half
trying v hard by the end
4'35 - 4'40 ish seems to be about where I start producing lots more lactate than I can get rid of
trying v hard by the end
4'35 - 4'40 ish seems to be about where I start producing lots more lactate than I can get rid of
running 13:16 [3]
tiny warm up
more warm down
more warm down
Thursday Aug 3, 2017 #
circuits etc 10:00 [3]
cycling 45:00 [3]
Wednesday Aug 2, 2017 #
running 22:29 [5] 5.0 km (4:30 / km)
5k tempo from Peak round riverside. PB for runs recorded on strava.
some roadworks and associated traffic at roundabout to dodge, but didn't hold me up.
trying hard to keep to 4'30s
some roadworks and associated traffic at roundabout to dodge, but didn't hold me up.
trying hard to keep to 4'30s
running 22:30 [3]
wu and some wd with Storm, first bit of wd on my own back to car
cycling 35:00 [3]
Tuesday Aug 1, 2017 #
running 45:00 [3]
mainly with Storm on the overgrown loop behind the Peak, then about 10 mins on my own.
tired legs, but fine on the overgrown bit because it's slow going there anyway especially when you're stuck behind Storm and his sniffs!
tired legs, but fine on the overgrown bit because it's slow going there anyway especially when you're stuck behind Storm and his sniffs!